20 Minutes to Lower Blood Pressure

Studies show that stress is directly related to blood pressure. Here's how to relax and decrease both

Cutting stress will not only make you feel better, it can actually make you healthier. Mellowing out can head off headaches, fight back pain, reduce your chances of a heart attack, even lower your blood pressure. In a recent study, for example, a group of men and women who practiced a specific kind of stress relief  the Relaxation Response  for 20 minutes a day were four times more likely to be able to stop taking one of their blood pressure medications than a group who only went through health counseling. What was striking about this research was that participants all had elevated systolic pressure (the upper number), "which is often hard to get under control," notes study leader Randall Zusman, M.D., of Massachusetts General Hospital Heart Center. RR is a classic  it was developed in the 1970s. To learn it, or to brush up on your technique, follow these steps*:

1. Pick a focus word, short phrase, or prayer that is firmly rooted in your belief system, such as "one," "peace," "the Lord is my shepherd," "Hail Mary full of grace," or "shalom."

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